Workout of the Day – CrossFit
Day 4 – Chosen by Mitch for doing ALL the Push Ups
You can choose between regular Grace, 30 Clean & Jerks 60/40kg, for time.
Or you can choose Double Grace, 60 Clean & jerks 60/40kg, for time.
Did you see our video on how to work towards your first muscle-up?..
Here is another great video from CrossFit.com on improving the muscle-up
Muscle Ups Skill Development
A) Every minute, for 12 minutes, alternate between:
Minute 1: 30-40 Second hollow hold
Minute 2: 5 Muscle up into ring dip transitions
Minute 3: 10-20 Seconds top/bottom ring hold
B) Every minute, for 12 minutes, alternate between:
Minute 1: 5-10 Strict toes to bar
Minute 2: 5-10 Ring pull-up with a pause
Minute 3: 20-30 second false grip hangs
C) 10 Minutes to get as many rounds and reps as possible:
1-5 Muscle Ups/ Russian Dips
Alternative to muscle-ups:
Pick 1-2 Drills from above and execute them perfectly
A) Cleans: 6 x 1 @ 85-90%
B) Clean pulls: 5 x 2 @ 105%
C) Front squat + Split jerk: 6 x 1+1 @ 80-85% of split jerk
Ok, if you are not familiar with the ‘pos’ part, it basically means position. So 2 pos is 2 positions of a particular lift, 3 pos is 3 positions and so on. The positions will be confirmed by the trainer on the day but have a look at the video below to give you a better idea (dont worry about the power shrugs at the end)
2 POS Clean & Jerk
How about trying to put as much weight as you can handle on a bar that’s on your shoulders, and putting that same weight up into an overhead position?
The quickest way is to drive the bar up and get under that bar as soon as possible.
Yep, it’s the return of the Jerk. Have a listen to Coach B below and pick up some points.
Workout of the Day
20 mins to establish 1 rep max jerk
A. Clean and jerk technique
B. In 20 minutes, establish a new 1RM Clean and jerk
The next CrossFit Open workout is here. We have an “unusual” couplet: a squat clean and a jerk. Both are scored separately, so even though the weight is heavy, you only need to get one squat clean to stay in the competition.
So bring your lifting shoes today and come get that new Personal Best on the lifts.
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
75/50kg Squat clean
Today we will be going heavy overhead. Shoulder to overhead anyhow could be a jerk (from front or back), a push press or a press. It will be your call..
The video above from a heavier version of this workout (“Freddie’s revenge”) might give you few ideas.
B. 5 rounds for time:
5 shoulder to overhead anyhow 70 / 45kg
The snatch is a lot easier if you can get yourself down into the receiving position. Jami and Kelly with some tips on how to improve the position. Turn the sound up at the beginning.
The mobility WOD going along with this video is below. Come in early and give it a try if you struggle getting overhead.
Test: Overhead Squat/Snatch Receiving Position
Mwod: Two minutes opening up the hip and groin against the wall.
Two minutes each leg doing sweeping/roaming Pigeon Pose
Two minutes Foam Roller/keg drill with barbell if possible
Two minutes each side bully shoulder drill
Retest: Overhead Squat/Snatch Receiving Position
Workout of the Day
A. In 20 minutes, build to a 1 rep max Snatch with good technique
B. In 20 minutes, build to a 1 rep max Jerk with good technique
Jeff Martone on kettlebell snatch.
B. 5 minute AMRAP (As Many Repetitions As Possible)
KB Clean & Press/Push Press 24/16kg
Mobility 10 minutes
C. 5 minute AMRAP
KB Snatch 24/16kg
Welcome back from the bank holiday! Hope everyone got the little bit of sunshine there was left to get for the summer, and is ready for the Paleo challenge starting this week!
For today, we will be testing your ability to put heavy weights overhead, and run a long distance.
A: Jerk – 1 rep maximum
B: Coopers Test – run 2400 m as fast as possible.
Note: The Cooper’s test is a physical fitness test whose purpose is to determine how far you can run in 12 mins. For our purposes, we will limit the distance to 2400m and measure your time to completion instead.